Resistance Band Tutorial – Full Body Training

Resistance Band is one of the most common Fitness tool.  Its various functions can allow you to train your whole body.  Today’s we will discuss its applications and exercises.


1. Different Resistance (Weight).  There are different size (resistance/weight) Resistance Band.  Each band consists of a range of resistance force.

  • From the beginning, it is lighter (less resistance).
  • When it is elongated, it become harder (more resistance).


So, we can increase the intensity just by pulling longer (elongated state).  For instance,

  • Standing Closer to do Row: Easier (lighter)
  • Standing Farther to do Row: Harder (heavier)


Apart from the above, to change the Intensity:

  • Harder: Just do one arm, or grab closer.
  • Easier:  Just do both arm.


2. Different Exercise, Different Weight.  Each exercise is different in intensity and each part of muscle is different in strength, so we can’t reply on one band (fixed resistance range) to do all the exercises.  Otherwise, some will feel too light whereas some feel too heavy, and thus, not practical in both cases.

When considering which resistance band to buy, you shall know what exercises you will use it with.  Even if you want to train your whole body with it, be advised that don’t buy all the resistance at once.  Otherwise, it will just waste your money.  If you are first time buyer, just buy one to see whether you like it or not.  If you find it useful, then come back to buy another bands with different resistance.


3. It is like Cable Machine.  Most Cable Machine Exercise can be replicated by using band.  The only difference is that Cable is fixed resistance while Band is increasing along the motion.  So it is more difficult to use a Band than a Cable.


Resistance Exercise

Now, we will move on some exercise demonstrations.  Before that, I would like to show you the way to tie the Band.  In fact, it is quite easy.  All you need to do is hang it around it fixed Object.  Then double cross the band and pull it several times to consolidate it.  You may tie it at higher pace or lower place.


Alright, let’s start the exercise demonstrations.

#1 Chest

1a)  Loaded Push Up

If you think normal Push Up is too easy, you may use a band then.  Wrap it around your upper back to increase the load.  Make it harder and thus, better muscle stimulation.


1b) Chest Fly

This exercise cannot use heavy band.  You can do one side/one arm at a time only.  Just like a Cable Chest Fly.  Stand tight, chest up, tight core, shoulder depressed, arm slight bent.  Contract your chest to bring the band across your body.  Adjust different height can stimulate different portion of the Chest.

  • Upper Chest: From Low to High.
  • Mid Chest: Horizontal.
  • Lower Chest: From High to Low.

#2 Back

2a) Row

Tie the band to the height around the your core.  This height is better for Lat activation instead of Arm activation.  Use your back muscle to pull the band behind your torso and pause at the peak position.


2b) Lat Pull Down

Tie the band High.  Use your back to pull down the band.  Pause at the lowest position.



2c) Straight Arm Pullover

Tie the band High.  Stabilise yourself. Keep your arm straight.  Pull it to your upper thigh.


Since these exercises have already mentioned in another video, You may rewatch it for more details.


#3 Leg

3a) Loaded Squat

One way is Squatting with a resistance band.   Just like the exercise demonstrating right now to increase the load of the exercise.

3b) Deadlift

Standing on the Resistance Band and hold them aside, then do a Deadlift movement.  The lower the grip placement, the more resistance.


4 Shoulder

4a) Shoulder Press

Sitting on the Resistance Band like the what I am doing in the video right now.  Press the band higher and keep your elbow slight in front of your body.  When the band is coming down, make sure it is in front of the face, not behind.


4b) Lateral Raise

This targets the side deltoid.  Use a lighter band.  Tie the band in a lower position, and do a Lateral Raise.  Feel the Side Deltoid’s contraction.


4c) Bent-Over Rear Delt Raise

This targets the rear deltoid.   Also use a lighter band.  Tie the band in a lower position, bend over your upper body.  Tighten your lower back & core to stabilise yourself.  Do a Rear Delt Fly movement and feel the Rear Deltoid’s contraction.



#5 Arm

5a) Bicep Curls

This targets Biceps.  Tie the band in a lower position.  Keep the elbow tight and fixed.  Using your Biceps to curl.  You may use different height for different angle stimulation.


5b) Triceps Pushdown

Tie the band high.  Keep the elbow tight and fixed.  Pushdown the band using your Triceps.  And then return slowly, and try to keep the upper arm stable while only the forearm portion is moving.

5c) Triceps Extension

Tie the band high.  Keep the elbow high, tight and fixed.  Push out using your Triceps.  And then return slowly, and try to keep the upper arm stable while only the forearm portion is moving.


#6 Abs

6a) Loaded Crunches

Tie the band high.  Kneel on the ground while holding the band up high.  Crunching(bending) your torso to pull down the band, and then return slowly.  This is an Abs Ex, so remember to use the Abs instead of the arm which is just complementary.


6b) Torso Twist

This is a good Oblique exercise.  Tie the band high.  Hold the band with your arms and pull it to your side (diagonal).  Remember your torso rotation is the main force instead of your Arm/Lat which are just complementary.


Assistance Exercise

Apart from Resistance Exercises, it can be used as Assistance.  It can reduce the intensity of the exercise by assisting it.  There are some common ones:

  1. Assisted Pull Up
  2. Assisted Dips
  3. Assisted Front Lever


The usage of the Resistance Band is countless.  With different resistance (weight/size), they indeed useful, particularly for Calisthenics guys.  They can use the bands to do some isolation exercises for some muscle parts where they don’t normally hit.

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